a medical librarian's adventures in evidence-based living

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Nuts

January 02, 2014

"Researchers don't know how vitamin E might help, but it is an antioxidant, like those found in red wine, grapes and some teas. Antioxidants help protect cells from damage that can contribute to other diseases, says the federal Office on Dietary Supplements. Many foods contain vitamin E, such as nuts, seeds, grains, leafy greens and vegetable oils. There are many forms, and the study tested a synthetic version of one - alpha-tocopherol - at a pharmaceutical grade and strength, 2,000 international units a day.

No one should rush out and buy vitamin E, several doctors warned. It failed to prevent healthy people from developing dementia or to help those with mild impairment ("pre-Alzheimer's") in other studies, and one suggested it might even be harmful."

If you received this from email or on your smartphone click here to get to the web version with all the links or to write a comment.

Trials of Vitamin E for patients with Alzheimer's have been a mixed bag over the years. Some were promising. Some were not. And after numerous vitamin E trials over the years, concerns arose that it might increase the risk for adverse effects (like mortality) when doses exceeded 400 IU. As a result, vitamin E supplementation has fallen out of favor. No one recommends it these days--at least not in supplement form. And certainly not over 400 IU.

But, on New Year's Day, Jan. 1, 2014 there was some renewed glimmer of its usefulness in patients diagnosed with Alzheimers. And at surprisingly high doses. An no increased risk of mortality.

All this "new" talk of a modest benefit of vitamin E in Alzheimer's patients, reminded me of Dr. Neal's Barnard's advice that for our "Brain's Sake" we should all make certain we get an adequate amount of vitamin E through our diets--from real food. And according to Barnard, the best sources are from nuts & seeds. We need about 15 mg/22.4 IU of vitamin E a day!

To that end, I wanted to share Dr. Barnard's advice on Vitamin E with all of you. Consume about an ounce of nuts &/or seeds in order to get a mix of the different types of vitamin E (gamma-tocopherol & alpha-tocopherol) & choose those that have the highest amounts: sunflower seeds, sesame seeds, almonds, pecans, walnuts (Black are higher than English), or pistachios.

The content below is excerpted from chapter 4 of Dr. Neal Barnard's Power Foods for the Brain. New York: Hachette Book Group, 2013

Vitamin E Protects Against Free Radicals (Chapt. 4)

Vitamin E protects your cells. Specifically, it knocks out free radicals, those angry torpedoes that form, in part, due to copper and iron, as we saw in chapter 2. Vitamin E is an antioxidant. It neutralizes free radicals as they arise.

This is important for every part of your body. But it is critical for your brain. Skin cells & muscle cells can be replaced, and red blood cells and white blood cells turn over so quickly, they practically have a sell-by date. But brain cells are forever. Your ability to regenerate new ones is very limited, and there just aren't a lot of shiny new replacement parts ready to stand in for brain cells that have died!

Every brain cell, the axon that extends from it, and the synapses that link it with other cells are fragile. Like an old stone statue in a town square assaulted day after day by air pollutants, and acid rain, each brain cell is nicked and pockmarked by the microscopic attacks of free radicals. Vitamin E is a key part of your antioxidant shield.

So, does it work? Does vitamin E actually protect your brain cells? Dutch researchers analyzed the diets of 5,395 people, all of whom were fifty-five or older as the study began. They tracked how much vitamin E they were getting in foods, and they then followed them over the next decade. It turned out that those who got the MOST VITAMIN E cut their risk of developing Alzheimer's disease and other forms of dementia by about 25%.

Similarly, the Chicago researchers found that in older people followed over a four-year period, Alzheimer's disease developed in 14.3% of those who had relatively little vitamin E in their diets, but in only 5.9% of those who got the most vitamin E.

Here is the math: Every 5 milligram of vitamin E in a person's daily diet reduced the risk of developing Alzheimer's disease by 26%.

In the Dutch study, it did not matter if you had the APOE e4 allele--vitamin E was still helpful. But in the Chicago study, it seemed to work only in people who did not have the APOE e4 allele, for reasons that are not clear.

Two caveats: First, not all research teams have confirmed the protective effect of vitamin E for the brain. Second, don't rush to the store and buy a bottle of vitamin E. Get it from foods instead.

Here is why: Most vitamin E supplements have only one form of the vitamin, called alpha-tocopherol. Foods provide it, too, but they also have a second form, called gamma-tocopherol, and others as well. These various forms of vitamin E work as a team. There is no need to bother with pills, and some evidence suggests that vitamin E pills are not effective against dementia.

What if you have Alzheimer's already? Will vitamin E help? In 1997, a large research project found that vitamin E did seem to slow down the decline of Alzheimer's disease. Called the Alzheimer's Disease Cooperative Study, the project enrolled people with moderately severe symptoms. Their average age was seventy-three, and they had had Alzheimer's disease for about five years. By taking 1000 IU of vitamin E (alpha-tocopherol) twice a day, they were able to delay further decline by nearly two years. "Decline" meant loss of the ability to perform activities of daily living, severe dementia, institutionalization, or death.

Unfortunately, this optimistic finding was not replicated by later studies and the role of vitamin E in Alzheimer's treatment remains a matter of debate. (H.L. note: EXCEPTuntil the recent 1/14 study in JAMA) So, for prevention, vitamin E-rich foods do seem to be effective, but once dementia has begun, its benefits are uncertain.

The recommended dietary allowance for vitamin E for adults is 15 milligrams (22.4 IU) per day. The amount that helped in the Dutch study was around 18.5 milligrams (27.6 IU) per day. The amount that helped in the Chicago study was just 7.6 milligrams (11.4 IU) per day.

An ounce of typical nuts or seeds has about 5 milligrams of vitamin E. How much is an ounce? Pour some nuts or seeds into the palm of your hand and stop before they reach your fingers. That is about an ounce. If that's part of your routine, it trims your Alzheimer's risk by about one-quarter, if the Chicago findings hold.

While nuts and seeds are rich in vitamin E, they are also high in fat, which means they pack a lot of calories, not to mention some saturated fat. So I would suggest using them sparingly, focusing on the vitamin E-rich varieties mentioned above, rather than peanuts or cashews, which have less vitamin E and more saturated fat.

If you have a tendency to overdo it with nuts and seeds--you tear open a pack and pretty soon you've eaten the whole thing--try this: Use them as an ingredient, rather than as a snack food that you might eat all by itself. Sprinkle them on your salad, or into a sauce. That way you'll be less tempted to go back for more.

NOTE: In this table, the vitamin E amounts for the greens (spinach, Swiss chard, etc) are displayed as 1 cup of cooked greens, which contains the equivalent of many cups of raw greens. I don't know wht the equivalent is--just know from exerperience that cooked greens are greatly reduced from raw. Even the cooked greens contain only a small amount of vitamin E. Greens are in the "EXCELLENT" category because they are low calories & low in fat.

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As many of you have probably figured out already, I'm doing a lot more posting of health news items/recipes/information, etc. on Facebook than I'm able to write about on my blog.

Please do check out "what's new" daily or weekly--if you're so inclined. No pressure.

You don't even have to have a Facebook account to visit my page. Just click on the link in the upper right-hand corner of my blog--or click here--or just Google Healthy Librarian Facebook--and you'll find me.

If you get that annoying "please log in" message, & you don't have an account, no worries. Just hit the escape button, & continue on reading.

And Now for the Real Post

Breakfast just got even better.

Hands-down, this is the most delicious, most nutritious, most satisfying breakfast I've ever eaten!

It not only tastes scrumptious, but it also adds all the polyphenol blood pressure lowering benefits of cocoa to this already-tastes-too-good-to-be-healthy-for-you breakfast concoction.

Four servings. Made overnight in your fridge. Layered parfait-style (or not) into a bowl in the morning.

This breakfast pudding parfait has it all!

And it's so easy!!!

Makes enough to last for 4 mornings.

Cholesterol-cutting rolled oats that are loaded with both soluble & insoluble fiber.

The atherosclerosis-preventing polyphenol, avenanthramide, found in oats, boosts the production of artery-saving nitric oxide. This is a dose-response relationship--so the more oats you eat--the more nitric oxide you're producing. Now you can enjoy oatmeal for dessert!

Buckwheat groats - high in protein, loaded with B vitamins, gluten-free, low-glycemic, & it even steadies blood glucose levels. Groats also lend a nice nutty crunch to this breakfast pudding. Who could ask for anything more?

Chia seeds - you'll get 1 tablespoon per serving, which provides all the omega-3's you'll need for the day (2.7 grams), along with bonus anti-oxidants, protein & fiber.

Walnuts have the highest amount of antioxidants of all the nuts, as well as heart-healthy omega-3s, and a perfect ratio of omega-3s to omega-6s. It's the best nut out there, hands down.

1 tablespoon unsweetened, un-Dutched cocoa (I like Penzey's) (cocoa is optional, of course--it's still good plain)

Optional: 1 packet of stevia

1. Microwave 1/2 cup of the milk until very warm. Mix in the 1 tablespoon of cocoa. Un-Dutched cocoa doesn't dissolve well in cold liquids--that's the reason for this step.

2. Mix everything together (the oats, the milk, the chia, the banana, the vanilla, the cocoa-dissolved-in-the-warmed-milk, & the optional stevia), mix well, & put in a quart jar or sealed bowl to soak overnight in the fridge.

3. Store leftovers in the fridge.

Part 2: The Buckwheat Groats

1 cup of raw buckwheat groats (available from Nuts.com or Bob's Red Mill or your health food store) Not the same as toasted buckwheat or Kasha. We bought the white groats.

3 cups of water

1. Soak groats in 3 cups of water overnight in a sealed container in the fridge.

2. In the morning, rinse very well. A few times, is even better. It removes the sticky coating from the groats.

3. Store leftovers in the fridge.

Part 3: Putting the parfait together

You really don't need to make a parfait--it just looks pretty. It's fine to dump one serving's worth of everything into a bowl--it will taste the same.

MIX UP ONLY ONE SERVING AT A TIME. STORE THE LEFTOVER CHOCOLATE OATMEAL PUDDING & GROATS SEPARATELY. LAYER THEM WHEN MAKE YOUR BREAKFAST

1. Thaw 1 cup of mixed frozen berries, per serving (fresh is fine) in the microwave. I use 1 cup of berries per serving

2. For each serving, layer 1/4 of the chocolate oatmeal pudding, 1/4 of the buckwheat groats, with 1 cup of mixed berries.

3. Top your breakfast with a sprinkling of chopped walnuts.

Nutrition Info Based on Using Eden Extra Soy Milk - Use Less Groats for Fewer Calories

Old news: Oats have a soluble fiber, known as beta-glucan that helps to lower cholesterol by reducing its absorption into the blood stream. They are also low-glycemic, taking a nice leisurely time to digest, so they keep you full longer, and keep your blood sugar steady. All commendable qualities.

New to me news--the Avenanthramides--the heart healthy polyphenol found in oats: Over at the USDA-Agricultural Research Vascular Biology Lab at Tufts University, Dr. Mohsen Meydani is the "oat expert". It turns out that the polyphenols in oats, better known as avenanthramides, are the real power players when it comes to heart health. First off, they prevent LDL from oxidizing, which sets the process of atherosclerosis into motion. They work their magic by "decreasing inflammation in the artery walls, by limiting the growth of artery-stiffening smooth muscle cells inside arteries, and by preventing white blood cells from sticking to artery walls." Harvard Health Letter, May 2010.

But it gets even better. Meydani has recently found that the avenanthramides in oats are not only anti-inflammatory, but they put a stop to the kind of wild cell growth in the artery walls that starts the whole process of atherosclerosis in the first place--which can eventually lead to heart attacks. As if that weren't enough--when you ingest these avenanthramides with your morning oatmeal, you're also preventing atherosclerosis by increasing artery-saving nitric oxide production in the endothelium or lining of your arteries. That's the "magic gas" that keeps the arteries relaxed and dilated. And it's a dose-response--the more avenanthramides, the greater the nitric oxide production. Side benefit: lowered blood pressure. For Meydani's research click here and here.

Curbing colon cancer with avenanthramides, too. We knew that oats and other whole grains helped to reduce colon cancer, but the mechanism wasn't fully understood. Meydani's just-published research in Nutr Cancer 2010 Nov. 62(8):1007-16 found that the avenanthramides in oats tamp down inflammation in the colon, and inhibit the growth of colonic cancer cells.

What's So Good About Cocoa?

The Greek name for cocoa means, "Drink of the Gods". Maybe they were on to something. Epicatechin is the polyphenol in cocoa that does its magic on the cardiovascular system.

It lowers blood pressure

It reduces insulin resistance and improves platelet function

It increases nitric oxide production--that "magic gas" that improves endothelial function, and it has anti-oxidant and anti-inflammatory properties.

In a recent meta-analysis in the journal Circulation, 75 grams of dark chocolate for 3 weeks increased HDLs by 14% and decreased LDL oxidation. Lowering blood pressure took even less cocoa to do the job.

How does cocoa do all this? It's probably because it increases the availability of nitric oxide, and it also increases arginase--which prevents nitric oxide from breaking down. It's a 2-for-one!

Cocoa's best benefit? It inhibits the kind of inflammation that creates atherosclerotic plaque.

This study will give you a good reason to drink cocoa daily. One of the tests for a healthy vasculature is the ability of our blood vessels to dilate. This study looked at the dilation of arteries after drinking a high flavanoid cocoa drink, compared to a low flavonoid drink. There was a significant increase in vasodilation with the high flavonoid drink--and nitric oxide levels increased as the level of flavonoids in the cocoa increased.

Watch out! Avoid cocoa or dark chocolate that is "Dutch-Processed" or is treated with an alkali to decrease its bitterness--that destroys the flavonoids!

Bring on the Berries, Everyday!

Berries, baby! The research is nothing but good, good, good for berries & the brain. In fact, now we know a little bit more about how they do their magic on the brain. They "activate the brain's natural "housekeeper" mechanism, which cleans up and recycles toxic proteins linked to age-related memory loss and other mental decline." Like mini-brain-maids these cells clear out brain junk. I have berries daily in my Green Smoothies, and either on top of my oatmeal, or mixed in plain soy yogurt. Lower-cost mixed berries are at BJ's or Costco. Read more here and here.

In a report [presented at the] 241st National Meeting & Exposition of the American Chemical Society, scientists presented an analysis showing that walnuts have a combination of more healthful antioxidants and higher quality antioxidants than any other nut.

“Walnuts rank above peanuts, almonds, pecans, pistachios and other nuts,” said Joe Vinson, Ph.D., who did the analysis. “A handful of walnuts contains almost twice as much antioxidants as an equivalent amount of any other commonly consumed nut. But unfortunately, people don’t eat a lot of them. This study suggests that consumers should eat more walnuts as part of a healthy diet.”

Walnuts are the top nut for heart-healthy antioxidants

Vinson noted that nuts in general have an unusual combination of nutritional benefits — in addition those antioxidants — wrapped into a convenient and inexpensive package. Nuts, for instance, contain plenty of high-quality protein that can substitute for meat; vitamins and minerals; dietary fiber; and are dairy- and gluten-free.

Years of research by scientists around the world link regular consumption of small amounts of nuts or peanut butter with decreased risk of heart disease, certain kinds of cancer, gallstones, Type 2 diabetes, and other health problems.

Despite all the previous research, scientists until now had not compared both the amount and quality of antioxidants found in different nuts, Vinson said. He filled that knowledge gap by analyzing antioxidants in nine different types of nuts: walnuts, almonds, peanuts, pistachios, hazelnuts, Brazil nuts, cashews, macadamias, and pecans. Walnuts had the highest levels of antioxidants.

Vinson also found that the quality, or potency, of antioxidants present in walnuts was highest among the nuts. Antioxidants in walnuts were 2-15 times as potent as vitamin E, renowned for its powerful antioxidant effects that protect the body against damaging natural chemicals involved in causing disease.

“There’s another advantage in choosing walnuts as a source of antioxidants,” said Vinson, who is with the University of Scranton in Pennsylvania. “The heat from roasting nuts generally reduces the quality of the antioxidants. People usually eat walnuts raw or unroasted, and get the full effectiveness of those antioxidants.”

Dr. David Katz of the Yale University School of Medicine, published a small randomized-controlled study in 2010, that demonstrated how a walnut-enriched diet improves endothelium-dependent vasodilatation in type 2 diabetic individuals, suggesting a potential reduction in overall cardiac risk.

"Chia seeds are one of the oldest cultivated plants known to man. They are loaded with antioxidants, essential fatty acids (3 and 6), vitamins, minerals and fiber.

Chia seeds maintain blood sugar levels as they slow our body's conversion of carbohydrates into simple sugars. They are great for an athletic person as they can effectively replenish minerals lost in sweat.

Chia seeds can also help in weight loss as they swell up to 10 times their size, which prevents absorption of some calories we eat. Chia puddings are great for breakfast as they will provide you with ample energy throughout the day."

This ancient seed is the highest plant source of omega-3s, and it's also loaded with fiber (soluble & insoluble), antioxidants, protein, calcium, and a laundry list of other vitamins & minerals.

If you've read Christopher McDougall's best-selling book, Born to Run, about the fit & healthy Tarahumara barefoot runners you know what a nutrition powerhouse the chia seed is. McDougall likens chia water to "drinking a smoothie of wild salmon, spinach and human growth hormone". Not at all sure about its human growth hormone similarities!

If the Tarahumara Indians sound familiar to you, it's because they are Dr. Esselstyn's poster children for zero heart disease--thanks to their plant-based diet of squash, corn, and beans.

Now I'm wondering how much a role chia has contributed to their stellar health. That is, until Western food made its way into their once hidden Copper Canyons--bringing along diabetes, obesity, & heart disease.

"...after I satisfied my hunger and thirst with some iskiate, I at once felt new strength, and, to my own astonishment, climbed the great height without much effort. After this I always found iskiate a friend in need, so strengthening and refreshing that I may almost claim it as a discovery." (written by the great Norwegian explorer, Carl Lumholtz in the 1890's)

Months later, I'd (Chris McDougall) learn that iskiate is otherwise know as chia fresca--"Chilly chia." It's brewed up by dissolving chia seed in water with a little sugar and a squirt of lime.

In terms of nutritional content, a tablespoon of chia is like a smoothie made from salmon, spinach, and human growth hormone.

If you had to pick just one desert-island food, you couldn't do much better than chia, at least if you were interested in building muscle, lowering cholesterol, and reducing your risk of heart disease; after a few months of the chia diet, you could probably swim home.

Chia was once so treasured, the Aztecs used to deliver it to their king in homage. Aztec runners used to chomp chia seeds as they went into battle, and the Hopis fueled themselves on chia during their epic runs from Arizona to the Pacific Ocean.

Despite its liquid-gold status, chia is ridiculously easy to grow; if you own a Chia Pet, in fact, you're only a few steps away from your own batch of devil drink.

Humble Buckwheat Groats

Buckwheat is the highest source of protein in the plant kingdom, with 50% more B-vitamins than wheat. And it's gluten-free.

Did I mention that it's high in lysine--an important "not-so-easy-to-get" amino acid---and it's high in that "hard-to-find" soluble fiber that slows down digestion, which is helpful for keeping blood sugar levels stable. A plus for diabetics.

It's so satisfying, & I'll vouch for the claim that buckwheat is a slow-release carb. This breakfast keeps me full for four hours. Really.

If you received this post via email, be sure to click here to get to the web version with all the links, and to comment.

You spoke. I listened. One down. Three more to go. Here are the four most requested topics you asked me to write about next. Click here for the complete list.

But, I have so few hours to post much of anything for the rest of July--and all of these are time-intensive posts, if I want to do them right. Excuses. Excuses. The grandson is coming to visit & then it's on to a family vacation.

1. Two cardiologists and one cardiovascular surgeon who decided to follow Esselstyn's plant-based no-oil diet. What's their story, why did they decide to take this route for themselves, and how has it benefited their health.

2. The "Strong Bone" diet. It's not just Vitamin D & Calcium. A summary of three recent articles that spell out the protocol for strong bones--the right nutrients & the questionable supplements.

3. How our gut bacteria work for us: protect us from heart disease, diarrhea, inflammatory bowel disease, obesity, type-2 diabetes, clear out the toxins, & boost our immune system. What kind of a diet promotes a healthy gut microbiota? And what kind doesn't? When do you need to take pre or probiotics? Hint: It's definitely not daily.

4. A presentation by Dr. Mladen Golubic of the Cleveland Clinic Wellness Institute: "Take Control of Your Health: A Proactive Approach to Wellness & Aging" Diet, Exercise & Stress Reduction will make it happen.

Will you accept a substitute today? Hope so.

From My In-Box: Hair Loss & Two Success Stories

As much as I'd like to, I can't always answer all the emails I receive, but after I wrote this long reply to one email this morning, I decided to share it with all of you.

If you're looking for just one book that will give you knowledgeable research-backed plant-based nutrition information, this is the one.

This morning I answered an email question about hair loss, straight from "Vegan for Life".

Hair loss is a universal concern--no matter what kind of diet you are on. Whether you're a man or a women. A twenty-something or a seventy-something. So, I figured if this reader is concerned, maybe others are, too.

Hey, I can remember counting the hairs in my hairbrush when I was 22 years old, and eating a meat-heavy diet--certain I was going to go bald at the rate I was shedding.

Here's what one reader wrote me:

Dear Healthy Librarian:

I have been following the Esselstyn plan since May of 2011 after seeing him on Dr. Oz.

I even had the pleasure of speaking with him.

My issue was obesity, not so much cholesterol. Although, I haven't been totally strict on this diet, I've lost 32 pounds, already. But, for me a major problem is my hair is falling out. Are you aware of this being a problem with others?? Am I getting enough protein??

HELP.

Sincerely,

Counting Hairs

Here's what I wrote--rather, here's what I quoted straight from "Vegan for Life":

Dear Reader:

First congratulations on your weight loss. I have heard from only 2 other people with concerns about hair loss on a plant-based diet--but, the cause is so varied--and so common among women.

Don't know your age---but from menopause on, most women lose some hair because of the loss of estrogen.

"Every so often, we hear from women who believe that they have been losing hair since going vegetarian or vegan. While there are no studies of this issue in vegans, there is research on general nutrition factors and hair loss.

Reasons for hair loss vary among individuals, and they are not necessarily related to diet. About 1/3 of all younger (premenopausal) women experience some hair loss at one time or another (and the vast majority of these women are not vegan). And it is an unavoidable fact of life that hair thins as we age. Women going through menopause may notice a significant thinning of their hair.

Hair loss can be associated with certain medical conditions, including thyroid problems, so if you are convinced that you are losing hair at an unusual rate, it's important to see a physician. Sometimes a dermatologist can diagnose the problem.

Rapid weight loss can cause an increase in hair loss, and the hair growth should return to normal after the weight loss ceases. Women who become vegan sometimes initially lose weight quickly and this might account for the hair loss.

At one time, there was a widespread belief that zinc deficiency was a common cause of hair loss, but zinc supplementation has not been shown to help. Some studies have linked low iron status to hair loss in women, and it is possible that iron levels that are at the lower end of normal may not support optimal hair growth.

The essential amino acid L-lysine plays a part in the absorption of iron and zinc, and vegans who don't eat many legumes could find themselves falling short on lysine. (H.L.'s recommendation: Head straight over to Jack Norris' most excellent page on protein and lysine--with his chart on the lysine content of common foods.)

Finally, women who feel they are losing hair may choose to shampoo less frequently in the belief that this will preserve their hair. This hasn't been shown to prevent hair loss. In fact, since everyone loses some hair on a daily basis, if you shampoo less often, you'll see more hair in the tub each time you shampoo, which may convince you that your are losing more hair.

If you believe you are losing more hair than usual, be sure to consider other factors first. If you've recently lost weight, gone through menopause, are shampooing less often, are dealing with increased stress, or have been taking supplements of vitamin E or folic acid, any of those might be the culprit. If you think diet might be the cause, you may want to have your iron levels measured."

My total cholesterol dropped 54 points - now at 204, HDL-66, LDL-126 (down 23%), triglycerides-60. All of my ratios are in the "ideal" range

I lost 8 pounds "effortlessly" and love the new size 6 clothes that I "have" to buy!

I've been reading your blog for many years and appreciate the wealth of knowledge you have shared so generously.You changed my life and I am very grateful.

All the best,

Reader #2

Hi! Just had a wonderful weekend due mostly to my cholesterol results!

I am 42 years old, and weighed 130 lbs. When my numbers jumped from 207 to 256 this past spring, my Dr. started talking statins.

I had just read about your plant-based - cholesterol-lowering adventures and I just "finagled" with my Doc's nurse to get permission to try this before acquiescing to his drugs.

Four short weeks later of doing the "Esselstyn/Health Librarian diet" as we called it here at home, it dropped to a beautiful 145! I have been sooo relieved... so on cloud 9.... and lost 12 pounds to boot!

I cannot thank you enough for your blogging!

Because the nurse seemed so intrigued about the whole matter, I dropped her (& the Doc) a "lookee-lookee/celebratory" email note thru the MyChart system - I just didn't want something this monumental to slip past their radar-

The nurse called me back to re-ask the details... Gave her (again) the brief Esselstyn scoop and your blogsite. I told her you were like a total stranger cheering me on - just not knowing it! (I also told her to TELL folks about this option!)

I hope u keep up the amazing job you're doing. I love the candor in your posts and the excellence in the links. I feel like reading your blog is never a waste of time.

Sincerely,

My B-12 Follow-Up Advice from "The Expert"

If you recall, last month I posted about my over-the-range B-12 test results.

I asked a B-12 researcher for advice. Should I cut down, or not worry about it?

Here's what he told him--rather technical info:

For my personal situation only (please consult your own physician)--"Stick with methylcobalamin rather than switching to cyanocobalamin. Methylcobalamin is a natural form of B12 and serves as a coenzyme for B12-dependent methionine synthase. Drop back to 3 times a week." He also wanted to know who manufactures the B-12 I was using. I haven't followed up on that yet. But, I will.

Two possible explanations for the high B-12:

You have high levels of the 2 serum cobalamin-binding proteins, transcobalamin and haptocorrin. Because of your near daily intake of 1,000 µg of methylcobalamin (MeCbl), transcobalamin and haptocorrin are likely to be fully saturated with B12

Your levels of transcobalamin and haptocorrin are lower (and fully saturated with B12) and you have free MeCbl in your serum.

Free cobalamin (B-12) in circulation is usually excreted in the urine. But since your intake of supplemental MeCbl (methylcobalamin) is high, it is likely that you probably have some free Cbl in your serum. The assay for total serum B12 will measure both protein-bound B12 and free B12.

Because B12 is a water soluble B-complex vitamin, it is considered to be non-toxic.

Just to refresh your memories, here's what I wrote about my test results:

About That High B-12 Test?

If you're eating a vegan diet you need to take a vitamin B-12 supplement. The amount in a multivitamin isn't enough. The amount in nutritional yeast or enriched non-dairy milk, is not enough. You need a supplement. No ifs, ands, or buts.

A prominent vitamin B-12 researcher advised Dr. Esselstyn early on to recommend a dose of 1000 mcg of vitamin B-12 to anyone who is following his plant-based diet. So that's what I take. I used to remember to take one about 3 times a week, but once I started to leave the bottle in my car I remembered to take one every day.

There are plenty of good reasons to take B-12, even if you aren't planted-based, especially if you're over age 50. Preventing dementia & brain shrinkage are two pretty good reasons, for starters. I've written a lot on this subject, so if you want a quickie review on who should take vitamin B-12 & why, click here and here.

Last December 2011 I was fortunate enough to hear Dr. Donald Jacobsen of the Cleveland Clinic interviewed on Dr. Ronald Hoffman's radio show--and here's what he had to say:

1. All vegans need to take 1000 mcg of B-12 a day in the form of cobalamin, methylcobalamin is not necessary.

2. Take it sublingually for the most absorption. It's a safe vitamin & you cannot take in too much--any extra is excreted in the urine.

3. We only absorb 10% of B-12--which gives an actual net dose of 10 mcg.

4. B-12 taken intramuscularly is not necessary & that's been proven with research studies.

5. For the most accurate test of B-12 deficiency Jacobsen recommends the MMA (methylmelanic acid test). Note: results are inaccurate in the presence of kidney disease.

6. Jacobsen says the common Serum B-12 test is not an accurate measure because of the way B-12 binds to proteins in the blood. It can say you're level is normal, when it is not.

Turns out my hospital's lab doesn't use the MMA (methylmelanic acid test) that is recommended as the most accurate way to assess vitamin B-12 levels. Oh, well, I've got to make due with less than perfect testing, which casts some doubt on my over-the-top test results.

The hosptial uses the common serum B-12 test--so honestly, I have no idea if I need to cut back my daily dose or not. I feel fine, and according to vegan dietitian Jack Norris, if you're regularly supplementing with B-12, and you're not experiencing any symptoms, like fatigue or tingling--don't even bother getting tested in the first place--the test results are just not that accurate, in the first place. According to Norris, if you're supplementing--assume you're OK. Too bad I found that out after my test. To read more about B-12 from Jack Norris, click here.

My Date-Nut Bathing Suit Diet

Flat Bellies at 25 are Easy (me & my husband on the left) - I'm Getting Close to Revisiting It at 62

My whole family is heading to a beach vacation in a few weeks.

With all the traveling I've been doing since April 1, I haven't time to be as regular as usual with my exercise workouts. Less exercise, plus eating too many dates, too many walnuts, & using cashews in recipes? It all adds up to gaining a few extra pounds.

That's why I'm going back to Esselstyn basics. I don't care what the medical journals might say--there is no doubt in my mind that eating nuts will put on the pounds. Dates, too.

Unless you're exercising like Scott Jurek or the Lab Rat--and most of us aren't--or you're one of the lucky few who have a hard time keeping weight on: Just Ditch the Dates & Nuts Now, if you want to look good in a bathing suit, among other reasons.

Take my advice: If you want to avoid eating nuts or dates--KEEP THEM OUT OF YOUR KITCHEN!!

Four Important/Useful Links You May Have Missed If You Don't Read Me on Facebook

2. What's wrong with Gary Taubes' research? You be the judge! Taubes launched his career in 2002 as a journalist-quasi-nutrition-expert by blasting low-fat diets, and advocating a high-protein low-carb diet as the best route to weight loss & health. His career set sail with his New York Times Magazine article: "What If It's All Been a Big Fat Lie?"

Taubes was recently back in the news, big-time, with his latest opinion piece in the Sunday New York Times Review section with, "What Really Makes Us Fat". In response to Taubes' pontificating, I present you with Bonnie Liebman's original Taubes rebuttal (2002), "Big Fat Lies" ( go to this address if the link doesn't open: http://www.cspinet.org/nah/11_02/bigfatlies.pdf Don't Miss This! ) and Sally Squires' 2002 article in the Washington Post, "Experts Declare Story Low on Saturated Facts". Turns out, Taubes totally twisted the words of the physicians & researchers he consulted for his original career-launching NYT article. Shameful journalism.

3. Got Milk? You Don't Need It! by Mark Bittman in the New York Times, July 7, 2012. At last count, 771 comments! Hands down the most balanced rational convincing argument I've ever read about what's wrong with milk. Read it. Go, Bittman!

June 12, 2012

On switching to a plant-based diet in 1999: "My blood pressure and triglyceride levels dropped to all-time lows, my HDL, 'good cholesterol', shot up to an all-time high.

I had virtually no joint inflammation, even after miles of pounding trails and roads, and on the rare occasions I sprained an ankle or fell and whacked my elbow or knee, the soreness left faster than it ever had before.

I was running in the morning, working eight-to 10-hour days, then running 10 miles in the evening—yet I woke up with more energy every day.

Was it the fiber that sped food through my digestive tract, minimizing the impact of toxins? Was it the food I was adding--the vitamins and minerals, the lycopene, lutein, beta carotene? Or was it what I wasn't eating?

"I wasn't sure of the answer, but I had never felt better.

On training: "I learned patience while doing tedious tasks, but more important, I learned to find joy in repetitive physically demanding work.

Scott's disciplinarian Dad repeatedly told him, "Sometimes you just do things! There is no free lunch!"

If you received this post via email, click here to get to the web version with all the links, & to leave a comment.

Plant Power to Fuel 135 Mile Runs? You Betcha!

"I'm a serious vegan. (I usually avoid that word; to many people it connotes a certain crabby, self-righteous zealousness.)

And I'm a serious athlete. But, I won't starve for my principles.

To my delight, subtracting some things from my diet actually allowed me to discover incredible and delicious new foods. My new diet included fresh fruits and vegetables, whole grains, beans and nuts and seeds, and soy products like miso, tofu, and tempeh.

I was blown away by the bounty of Japanese sea vegetables, that I discovered when I later raced in that country, the simplicity of a homemade corn tortilla, and the complexity of Thai red curry."

If Scott Jurek can run insane ultramarathons, all powered by plants--you can bet I wanted to know more!

I can't fathom the strength & endurance needed to run for 25 hours straight, covering 135 miles through blazing hot Death Valley, California and then climbing up a total elevation of 13,000 feet to reach Mt. Whitney. Crazy, huh?

Here's how I look at it. If 38 year-old world-class ultramarathoner, Scott Jurek, has been winning grueling trail races since 1999-- all fueled by a plant-based diet, I definitely want to know more about "how that's working for him".

Lucky me. Two weeks ago I had a chance to ask Scott all the questions I still had, after reading his book. Too bad I only had 40 minutes to "power-quiz" the poor guy. I only got through half of my questions. Admittedly, I was a little nervous about talking to Scott--but his humility and enthusiasm instantly chilled me out. What a mensch he is! I was very impressed.

Scott Jurek is in a perfect position to test out how well a plant-based diet compares to the standard American Diet--putting the diet to the hardest test of all--grueling 100 mile+ ultramarathons.

He didn't start out as a plant-based believer back in the late 1990's--and he had plenty of concerns about getting enough protein, just like all the rest of us. He's a former hunter & fisherman, who used to live on typical Western meals--pizza, double McChicken sandwiches & extra-large fries. He competed first, as a meat-eater, before slowly switching it up to plant-based. It took him about 2 to 3 years to test out his "food as fuel" theories. And he's never looked back.

Jurek based his diet switch on research, backed up by his own-evidence-based experiences. He was his own running-Lab Rat--testing which fuel would be the winning formula. And having a degree in physical therapy gives his n=1 experiment a little more credibility. He knows something about treating injuries, diet, & the speed of recovery.

Bottom line, here's what motivated Jurek to switch to plants:

"What Jurek realized during his remarkable winning streak is that eating vegan allowed his muscles to heal faster between training sessions, a discovery that in turn allowed him to train more.

'On race day everyone is looking for the magic bullet, but it really comes down to training harder. If you can bounce back faster, you can train more,' said Jurek.

[His] results aren't backed by any significant studies, but his theory is sound. Extreme exercise inflames muscles and builds up free radicals that lead to what's known as exercise-induced oxidative stress.

High-fiber foods like fruits and vegetables are rich in naturally occuring antioxidant vitamins minerals, carotenoids, and flavonoids, which help limit inflammation in [the body, and in the] arteries. Animal fat, on the other hand, is pro-inflammatory..." (From Men's Journal, Kevin Gray, "The Power Vegans" October 2010)

And don't miss this link to the Men's Journal Guide to Going Vegan that includes the "ground rules", what to expect, a shopping list, and some of Scott Jurek's recipes, click here.

For the Runner's World excerpt of Eat and Run, plus a look at what a plant-based ultramarathoner eats on an average day (recipes, too!), click here

Jurek on staying healthy while training hard:

"Years of eating plants had convinced me that the best way to get well and to stay well was to eat simply and to avoid processed foods whenever possible.

After my epiphany in my first (physical therapy) internship with an old man and his hospital food, I tried to treat injuries and illness with natural remedies whenever possible.

Food was my medicine. I even avoided anti-inflammatories like ibuprofen, which other long-distance runners gobbled by the handful. I thought it masked pain so much that I might risk serious injury by running when I shouldn't.

I had also heard too many stories of runners taking so much ibuprofen that they damaged their kidneys. It was a classic case of treating symptoms, of wanting the quick fix. It was, in many ways, typical Western medicine.

I haven't tried it yet--but, I know this will be the perfect smoothie for the Lab Rat to test out after his next long run.

Toughness Training - Starting at Age Nine

If you want to understand what drives ultrarunner Scott Jurek--and enables him to win grueling long distance races, that would be impossible for mere mortals--you have to understand his difficult disciplined childhood. That's where Jurek got his basic training.

Scott was nine years old when his mother was diagnosed with multiple sclerosis. With his father working two jobs just to make ends meet, at a young age Scott was expected to take over the daily cooking chores, mow the lawn, pull the weeds, stack the wood, keep an eye on his younger brother or sister, as well as keep a close watch over his mom. And still do well in school. He even made valedictorian of his high school class! There wasn't time nor money for luxuries, like after-school sports.

I was so excited to receive an advanced copy of "Eat & Run" & it hooked me right from the start--even though sports memoirs aren't my go-to-sort-of-book.

The Lab Rat, a long-time runner & a three-time ultramarathoner, gobbled the book up in one giant gulp--enjoying Scott's philosophical-meditation leanings, his training & diet advice, & and his "survival war stories": vomiting from the extreme heat of the Death Valley race, or running with a sprained ankle and swollen broken toe. Guys eat that stuff up!

The Hardrock Ultra: As least one sleepless night and usually two waist-deep river crossings. Harrowing exposure to heights, fixed ropes, and steps cut into snowfields, tundra, and rock, hopping cross-country where no trail exists, and scree fields that crumble under you feet as you spin in place. (H.L.: told you this was grueling stuff)

Inspiration. Adventure. Food. Training Tips.

Photo: Runner's World June 2012

You don't have to be a runner to enjoy "Eat and Run". I'm not--and I did!

Jurek offers easy-to-follow tips on exercise for rank beginners, like getting starting, finding the time, sticking it out, stretching, posture, breathing, getting enough protein, and getting enough calories--along with his favorite trail-tested recipes that keep him fueled and winning races.

Jurek started cooking at age nine. He knows his way around a kitchen & judging by his recipes--the guy seriously cares about how food tastes! My kind of guy.

Lentil-Mushroom Burgers. Jurek says, "These are as delicious as they come!"

Apple-Cinnamon Granola

Long Run Pizza Bread

"Buttery" Omega Popcorn

Green Power Pre-Workout Drink

Minnesota Winter Chili. Says Jurek, "The night I tasted this chili is the night I decided I could be a happy athletic vegetarian."

8-Grain Strawberry Pancakes

Western States Trail "Cheese" Spread. Spread on Ezekiel 4:9 Bread this a great source of carbohydrates and protein. Tahini give the "cheese" a bite.

Chocolate Adzuki Bars. "If you're going to eat a moist, sweet dessert on the run, this one is ideal." Carbs & protein.

My mom’s illness--MS had a major impact on my decision to exercise, eat right, & train to be a physical therapist. “Living with a chronic disease in the family does one of 2 things---you either run away from the idea that you have the power to change your health--or you do everything you can to make sure you can stay healthy. Reading Andrew Weil’s “Spontaneous Healing” had a profound influence on me. I realized we have the power of good health in our own hands. Then, reading Howard Lyman’s (The Mad Cowboy) book completely changed my mind about meat. If a Montana cattle rancher can stop eating meat --& knew the evils of factory-farming--then certainly even I could stop.

2.I've got lots of food questions for you. Favorite soy yogurt? Is your tofu sprouted? Do you eat seitan? Do you buy the new-on-the-market sprouted grains? Do you choose the whole grains like wheatberrries over whole grained flours? In your book you talk about grinding your own grains for the flour in your pancakes. Tell me more.

I'm a fan of Wildwood & Whole Soy yogurts--but for taste I prefer So Delicious Coconut yogurt, and now So Delicious has just come out with (So Delicious) a new almond Greek-style yogurt. (HL:we just sampled it in St. Louis & it's really good--but it has too much sugar for my taste. Too bad it doesn't come "plain".)

I don't drink soy milk anymore since I already get plenty of soy from tempeh, tofu, & miso. I stick to traditional whole soy products, & avoid as much as possible isolated soy protein, although I'm not crazy rigid about all of this. I'm not a big fan of seitan--I'll eat it mostly in vegan restaurants--but, I don’t cook with it myself. It's meat-like texture does make it a good transition food for someone starting out, though. I'm just not a fan of faux meats.

I eat all kinds of grains. When it comes to using flour, though, I do like to (when possible) grind my own with a grain grinder. It’s fresher, and I learned about using a grain grinder when I was in Europe. But, like with everything, I'm not extreme about food. I'll eat whole grain packaged flours, too, when it's more convenient to do so.

3. How do you refuel right after a run?

With real food! It's very easy to do. Just do it within 20-30 minutes of exercising to get the most benefits. I try to be sure that 10-15%, or sometimes up to 20%, of it is protein. The rest of it, should be carbohydrates. It's really very easy. I'll eat some tempeh & rice or bananas or potatoes. Just real foods. Mostly carbs--some protein.

4. Would protein requirements be different if you were weight-lifting---or do you need the same amount for weight-training as you do for endurance sports? Advice? One of my sons is convinced he needs more protein after lifting weights.

The protein requirements for weight-lifters aren't that much higher than they are for runners or the endurance sports. Maybe slightly higher protein requirements, over the 10-15% protein that I consume--but, nothing like you see going on in the gyms. What you really need is to eat more calories---it’s not about the protein. It's all about the calorie count--and that’s what you see in the vegan ultra-fighters & boxers--it’s calories. If you consume enough calories--you'll get enough protein.

5. As a trained physical therapist--not as Scott Jurek, ultrarunner whose in the middle of a big race---is it wise to run on a sprained ankle, a broken toe, as you've done in some races?

I've learned to read my body--weigh the pros & cons of whether or not it’s something that is fine to run through--or something that will cause more damage if I run through it. I'm definitely smart about it. Yes, I've run in air casts and splints, but, only when I knew it wouldn't make things worse.

After all these years I can read what my body is telling me--I know when I need a rest & I dial it down. I have no problem listening to my body & taking a day off, if I need it. That’s entirely different than believing the false “siren song” of your brain that says, “Take a break, stay in bed, stay home, relax--why work so hard?" You have to know the difference!

7. When you travel & you know there won’t be any big stores with all your usual must-have foods---what’s on your MUST PACK list? What do you take to eat on the plane?

I'm moving more toward figuring out how to adapt to airport food that's healthy, instead of needing to bring all kinds of special foods with me. I'm working toward making it easier to be a vegan. It should be user-friendly. If more people are going to eat this way--I'd like to show them how they can do it anywhere--easily, without too much work. But, I always brings protein powder with me. I make my own "blend" by mixing up brown rice & a legume protein powders--I don't buy the "pre-mixed combos". These days I use NOW brand Pea Protein for the legume & Nutribiotic brand Brown Rice protein. They are easy to find in most health food stores. I also bring along dehydrated hummus--which is also easy to find in bulk or even packaged at Safeway. It's a terrific, easy-to-take-along product. You just add water if that’s all you have. You don't even need the tahini. I often bring some kind of energy bars along, too--but it’s hard to find really good ones that aren't loaded with ingredients I'd rather not eat.

8. I know you use chia--is it something you eat everyday?

Yes, I really like & use chia often--but not necessarily daily. I love its texture & all the omega-3’s. But, it's funny--even though many people were first introduced to chia in Christopher McDougall's "Born to Run", I didn’t really see it used much when I was in the Copper Canyon of Mexico.

9. Tell me about Udo’s Oil? I know you're a big fan of the 3-6-9 oil. Why the need for Omega-6 & Omega-9 when they’re so abundant in your diet, already?

Honestly, I first learned about it by seeing it on the shelf at a health food store. It just makes it easier for me to not have to worry about getting enough of the essential fatty acids. I take 3 TBS a day of Udo’s 3-6-9 I've read the research that Udo Erasmus based his formula on--it’s packaged so no light can get through it--it’s refrigerated--and it’s date stamped. I trust the careful quality control that's involved in this product. I've seen some athletes not do well when they aren’t getting enough fat in their diet. Plus, taking Udo’s oil helps me to get more calories--and the right oils into my diet.

10. What about nuts? Any concern about their high levels of omega-6's?

I eat them for calories & protein. I'm not concerned about the omega-6s that come from nuts, as opposed to those that are in processed oils--which I strictly avoid. The omega-6's in nuts aren’t heated, or chemically extracted as they are in most seed oils. They aren't producing free-radicals. And with all the energy I burn during training--I need the extra calories. I make a big effort to include enough calorie-dense foods in my diet--nuts & nut butters, seeds, avocados, starchy root vegetables, coconut milk, and oils such as olive oil, coconut oil, and sesame oil.

11. What do you think about the top four doctors who write about the benefits of a plant-based diet? Namely, Drs. Esselstyn, Campbell, McDougall, & Fuhrman.

I've read many of their books and I respect them all. I've testified before Congress with Dr. T. Colin Campbell and I've done plant-based promotional work with Dr. Neal Barnard & the Physician's Committee for Responsible Medicine. I'm not a strict follower of anyone in particular--I do my own diet tweaking--and experiment with what works best for me.

12. Do you limit your oil intake to coconut, Udo’s, & olive oil?

I use coconut oil mostly when I'm cooking at high temperatures, because it’s more stable, and in spite of its saturated fat, it appears to not be of any harm. Most of the research on coconut oil shows it to be mostly neutral--not harmful nor particularly beneficial. (H.L.:Dr. Chris Gardner of Stanford University would agree with him--and clearly Scott doesn’t need to worry about the calories he's getting from the small amount of coconut oil he's using.)

13. Are you still changing or altering your perspective on diet and training?

I'm moving away from the rigidity of bringing everything with me when I travel and I'm enjoying the challenge of “how to make this work” wherever I am, whether it's in an airport or in some remote locale. These days I'm thinking, "How can I get by with what I have “here”'? I don’t want to make this “extreme dieting”. I really want to show people that a plant-based diet can be user-friendly for everyone.

14. What do you fuel with before, during, or after a race? What are the easy-to-absorb fueling foods that you take with you on your long runs? Do you use the gels or chomps?

During a run I use gels, like Clif Shots--but, I'm moving toward packing real food with me on my runs. Of course, further into the race, I definitely don’t want the real food--it's just too hard to eat. But, early on, I likes to bring beans & rice burritos, or hummus wraps. Those rice balls work well, too.

15. What do you see yourself doing at age 60?

I don’t see myself running many ultras at age 60--but, I’ll be jumping in now & again. Popping into races. I see myself as healthy, fit, enjoying life, and being an example to others--how you can age well if you start early to live a healthy lifestyle--instead of waiting until you get too old, or sick. Yes, I see myself still running--but not the grueling kinds of competitions I'm currently running in.

16. What do you say to people who ask you if you can get enough protein just from plants?

Here are a few tricks: In my breakfast smoothie, I add some nuts and a hit of plant-based protein powder (brown rice, hemp, pea, or fermented soy protein).

For breakfast I'll have a grain source, like sprouted whole-grain toast with nut butter or sprouted grain cereal or porridge.

For lunch I always eat a huge raw salad--I love Lacinato kale--and I'll up the protein content with a soy product (tempeh, tofu, or edamame), a big scoop of hummus, or maybe some leftover cooked grain like quinoa.

For dinner, it might be beans and whole grains, maybe some whole-grain pasta. If I didn't have soy for lunch, I might have it with dinner.

For snacks I'll have Clif Bars and trail mix throughout the day and some soy-or nut-based vegan desserts--and I get more than enough protein to maintain my muscle tone and help my body recover.

I stick to traditional soy foods, like tempeh, miso, and sprouted tofu--which are all more digestible and have less phytoestrogen than isolted soy protein.

I prefer sprouted-grain breads & tortillas--and when I'm at home, I soak my whole grains & beans before cooking, to help breakdown the indigestible cellulose in plant celll walls.

Average total calories consumed when Jurek is training: 5,500

Average total protein consumed: 80 grams

A big thank-you to Christina Mamangakis for the advance copy of Eat and Run, and especially to Scott Jurek for the generous time you spent patiently answering all my questions!

The interview was a delight and I learned so much!

If you have a chance--I know you'll enjoy Scott's book.

I hope you all found Scott's story & the interview as interesting & helpful as I did.

For many of you who are on the Esselstyn diet, I'm sure you're surprised by Scott's consumption of nuts, seeds, & oils--but, he's been eating "clean" since he's been 25 years old, and he's a life-long exerciser. He burns calories like it's no tomorrow. His diet can't be compared to that of someone who's eaten a Western diet for most of their life, is overweight, doesn't exercise much, has the beginnings of heart disease, hypertension, and is perhaps pre-diabetic. Jurek's a fuel-burning machine! Just saying....

April 18, 2012

I Thought Those High HDL's Were My Ace in the Hole - Until I Read Dr. Lawrence Rudel's Research

The Green African monkeys metabolize fat in the same way as humans, so they're good stand-ins..

At the end of five years, their autopsies showed that the monkeys who were fed monounsaturated oil (olive) had higher HDLs (the good cholesterol) and lower LDLs (the bad cholesterol) than the ones fed the saturated fat diet. The big surprise here: Both groups had exactly the same amount of coronary artery disease. The higher HDLs & lower LDLs of the olive oil group were meaningless.

After May 3rd I'll be back to blogging! I've really missed it. Posting on Facebook is just not the same.

I wanted to share a few slides that help explain why in spite of eating what I thought was a healthy diet--and exercising regularly--my weight continued to climb as I got older.

Maybe you've noticed the same thing yourself--& wondered why.

My weight continued to climb.

My cholesterol continued to climb.

My blood pressure continued to climb.

The Myth of the Mediterranean Diet - It Can Get You Fat

After seeing the Greek islands for myself last May, I understood why the Mediterranean Diet got its reputation for being heart healthy. Steep hills, homegrown food, and isolation.

Imagine living on a craggy isolated Greek island, post-World War II. You had to walk up and down steep hills everyday to tend to your garden and your animals. There was no processed food coming onto the island.

You lived off of what you could grow yourself--tomatoes, greens, vegetables, fruits, and the wild purslane (high in omega-3s) growing on the hillside. Sure you had a little cheese, fish, wine & olive oil--and fava beans.

You were heart-healthy because you worked hard, ate lots of plants, a little fish, and a little wine. And that heart health came in spite of the olive oil--not because of it.

What's the real story behind the virtues of the Mediterranean Diet?

The authentic post-World War II Mediterranean diet of Crete--lots of physical labor coupled with lots of fruits, vegetables, legumes, and just a little bit of olive oil, wine, & fish.

Br J Nutr. 2004--when researchers went back to Crete to look at the health of the islanders 50 years later--the group with the highest olive oil (MUFA) consumption had the highest heart disease, and those with the lowest olive oil intake had the the lowest heart disease. Click here and here for more about why olive oil & the monounsaturated fats aren't exactly health food.

The data on which the Mediterranean Diet is based came from the 1950's.

At that time the people on the Isle of Crete had the lowest all-cause mortality. It was post-WWII, they were poor, didn't have a lot to eat, ate mostly fresh fruits & veggies from their gardens, walked 9 miles a day, worked at hard physical labor and the highest consumption of oil was 3 TBS a day--and small amounts of fish. Big difference from how we live today.

Drs. Lawrence Rudel, Dean Ornish & Robert Vogel on Olive Oil

Vogel: Contrary to our hypothesis, our study found that omega-9 (oleic acid)--rich Olive Oil, impairs endothelial function after eating. If you've been using olive oil because you think it's healthy, it's time to think again. The olive oil constricted blood flow by a whopping 31% after a meal in a Vogel's study. Dr. Robert Vogel

Rudel:Rudel ran a five year study feeding olive oil and saturated fat to African Green monkeys. The monkeys metabolize fat in the same way as humans, so they're good stand-ins.. At the end of five years, their autopsies showed that the monkeys who were fed olive oil had higher HDLs (the good cholesterol) and lower LDLs (the bad cholesterol) than the ones fed the saturated fat diet. The big surprise here: Both groups had exactly the same amount of coronary artery disease. The higher HDLs & lower LDLs of the olive oil group were meaningless. Rudel later repeated the study on rodents, and got the same results. Dr. Lawrence Rudel

Ornish: It's 100% fat and 14% of it is saturated. At 120 calories a tablespoon it's very easy to eat too much of "a bad thing". It won't raise your LDL as much as butter or other saturated fats will, so it might look like it's reducing your cholesterol, but it's still raising it. It's just not raising it as much other fats would! It's the omega-3's that reduce inflammation and are "heart healthy", and olive oil has very little omega-3, maybe 1%. It's mostly omega-9, which has been shown to impair blood vessel function.

The more omega-6's you are eating, the harder it is for plant-based omega-3's like greens/flax/chia to convert into the kind of omega-3's you need to prevent inflammation!

But, if you cut out the oil & nuts--then the chia/flax/greens REALLY DO CONVERT into DHA and EPA--the kind of anti-inflammatory omega-3s we need for a healthy brain/arteries/body. I had mine tested. I know that plant-based no-added oil or nuts really works!

Why I Gained Weight & Inflammation on the Mediterranean Diet

Eating just a small 1/3 cup of almonds a day.

Eating just a few squares of super-dark 85% cacao chocolate a day.

Eating just 3 TBS. of olive oil a day. I used it to cook with, to roast vegetables, in my salad dressings, & as a "dip" for my bread.

I had no idea how much fat & calories were in these Mediterranean gems until I tracked them for this presentation slide.

846 extra calories a day from chocolate, nuts, & olive oil.

84% of those calories are from fat.

21% of those calories are from saturated fat.

I was consuming 84.3 grams of fat (21.1 grams as saturated fat) just from nuts, olive oil & chocolate - and that's a conservative estimate.

The Veg-Heavy Green Smoothie Snack Compared to Handful of Almonds???? No Contest!!

Compare the Nutrients in the Green Smoothie to the Nuts?

For some perspective--those 5815 mgs of omega-6's from almonds are practically a day's worth--although it's relative to how many omega-3's you consume. If you're also eating tahini, more nuts & seeds, oils, meat, & processed foods---you can only imagine what your omega-6 to omega-3 ratio looks like!

Anyone as surprised as I was from these statistics? I'd love to hear your feedback!